WEEK OF 9.14.26
***NO 4:30pm CLASS FRIDAY
***CONGRATS coaches Anthony and Tracy tying the knot!!!
***Schedule Change- Sundays HYROX class will be moved from 9:30am to 8:30am
***Check out the new Explode Merch website https://sand-shirts.square.site/crossfitexplode
Currently along with the daily METCON we are in a phase of Wendler 5,3,1. This is the best way I’ve found to build strength while keeping up with all the other aspects of fitness.
My goal in programming and your goal as an athlete should always align under the concept of CONSISTENCY. Workout and train always with the intention that it is better to train tomorrow than it is to win today.
If you ever have any questions about programming and our intentions, please reach out.
FOLLOW the INSTAGRAM @crossfitexplode
See you all at the gym💪🏻
MONDAY 9.14.26 “SKI BUM”
STRENGTH:
Back Squat
75% x 5
85% x 3
95% x 1 plus
METCON:
4 Rounds of:
10 C2B Pull Ups
20 Push Ups
30 Air Squats
20/15cal Ski
1min Rest
For Time
(17min Time Cap)
TUESDAY 9.15.26 “THUNDER STRUCK”
OLYMPIC:
EMOM for 5min:
1 Squat Clean n Jerk
METCON:
3 Rounds of:
3min AMRAP of:
15/12 Calorie Bike
12 Clean n Jerk…135/95
3min Rest
For Total Reps
WEDNESDAY 9.16.26 “HYROXYCHLOROQUINE”
CORE VALUES:
34…21…13…8 of:
Round the world Knees to Chest
Db Sit Ups
METCON:
Every 7min for 28min:
30m Sled Push…225/180
25 Wall Balls…20/14…10’
15 Burpee Bar Touch
30/24cal Row
For Slowest Round
THURSDAY 9.17.26 “WORK RELEASE”
STRENGTH:
Deadlift:
75% x 5
85% x 3
95% x 1 plus
METCON:
E4MOM for 24min:
20/17cal Ski
20/17cal Bike
For Slowest Round
FRIDAY 9.18.26 “TRANTHONY”
***No 4:30pm Today (only 5:30)***
***CONGRATS coaches Anthony and Tracy!!!
STRENGTH:
Bench Press
75% x 5
85% x 3
95% x 1 plus
METCON:
4 Rounds of:
15 Burpee Box Jump Over…24/20”
12 Snatch…135/95
400m Run
For Time
(18min Time Cap)
SATURDAY 9.19.26 “RUMP ROAST”
With a partner, share reps and complete the following:
20 Rounds of:
8 Back Squats…225/155 (Heavy)
12/9cal Ski
30m Reverse Sled Drag…270/225
For Time
*one partner does even rounds, other partner does odd rounds
SUNDAY 9.20.26 “ROX PAPER SCISSORS”
HYROX:
4 Rounds of:
200m Run
500m Row
200m Run
20 Wall Balls
200m Run
500m Ski
200m Run
60m Farmers Carry
For Time
(45min Time Cap)